Thursday, May 28, 2015

Candida Diet Grocery List - Real Italian Kitchen

In this article I talk about what ingredients to buy to support a healthy transition from a normal diet to the candida diet, and the adjustments you should make in your life style to support such transition.

My nutritionist advised me to keep the sugar intake around 60gr per day, proteins between 80 and 100 gr (I was never able to eat that many proteins…), 60gr of fat per day (but only for the first couple of weeks, and only unsaturated fats. My saturated fats are below 10gr a day, which is the recommended amount of 10% over a 1000 calories diet.

For the first two weeks limit exercise or don't exercise at all.

Vegetables:
Buy fresh, local, seasonal, eat them raw, in salads, make smoothies, soups, steamed, sautéed, roasted, grilled, rotate all different colors in your diet!
Artichokes
Asparagus
Avocado
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Chard
Collard green
Cucumber
Fennel
Eggplant
Garlic (raw): One clove of raw garlic a day will work as well as any anti-fungal medication. It's a little hard to digest at first, but then your stomach starts accepting it and it's actually a great addition to a lot of soups and salads.
Kale
Olives
Onions
Rutabaga
Spinach
Tomatoes
Zucchini

Yogurt:
Most candida diet plans eliminate all dairies but leave plain yogurt with good bacteria in it like acidophilus and bifidus. Those should be listed in the ingredients of the yogurt. I chose goat milk yogurt, it's easier to digest then cow milk, Red Wood Hill Farm is a good brand, is sold by Whole Foods in the U.S..  If you don't have any problem with cow milk, a good yogurt to buy is FAGE.

Meat and Eggs:
Buy fresh meat, locally sourced, organic, grass fed, certified humane.
Beef
Chicken
Turkey
Eggs (Duck Eggs, Chicken Eggs, any kind of Eggs!)

Fish:
You can eat all the fish you want, but avoid shell fish. Buy it fresh or preserved under olive oil or water. 
Anchovies
Blue Fish
Branzino
Flounder
Herring
Red Snapper
Sardines
Tilapia 
Tuna
Wild salmon
… just to give you some ideas… 

Nuts and Seeds: 
I rotate nuts and seeds in my yogurt and in my salads, you can also get flours from most of these and use them for baking. 
Almonds
Chia SeedsRich in calcium and potassium, they make you feel full and bring a considerable amount of calories into your diet. You can make some great puddings with it, use it as a substitute for eggs, add it to your food any time you need a little extra nutrition.
Coconut meat
Flax Seed
Hazelnuts
Pecans
Pepitas
Sunflower Seeds
Walnuts

Herbs and Spices: 
Cook with lots of herbs and spices! First of all it's delicious, plus they are antioxidant, anti-inflammatory, anti-fungal!
Basil
Black Pepper
Cinnamon
Cloves
Dill
Garlic
Ginger
Hot peppers
Oregano
Paprika
Red Pepper
Rosemary
Thyme
Turmeric

Oils:
Virgin Coconut Oil: great with high heat
Extra Virgin Olive Oil: better raw and low heat
Flax Seed Oil: only raw

Drinks: 
You will never find me out of these kind of teas:
Chamomile
Earl Gray
Fennel Tea (great for detoxing, great blended with Dandelion and Lavander)
Green Tea
Ginger Tea (I make my own with fresh ginger)
Peppermint Tea

Coffee lowers your immune system, cut back or go without, NO creamers NO sugars
Lemon and lime juice: great for flavoring your water, also awesome if you make soups with coconut milk to cut through the sweetness.
Coconut Water:
I buy the one in the cans with the lowest sugar content. I use less then one serving to make amazingly sweet vegetable smoothies.

Milk: 
Almond Milk (un-sweetend) 
Coconut Milk (un-sweetend, I buy the one in the can and use it for vegetable curries and soups) 

Sweeteners: 
If you really must, but I think they both taste disgusting
Stevia

Xylitol

Other items I use on a daily basis:

Spirulina Powder:
My to-go detox supplement, add it to smoothies and guacamole for all those wonderful amino acids.

Liver Detox: 
A blend of Dandelion root leaf and flower, Graper Root, Milk Thistle Seed, Artichoke leaf, Schisandra Berry, Fennel Seed, made by Herb Pharm, to help you cleanse and detox.

WHAT IF I GO OUT TO DINNER????
There is always at least one grilled piece of meat with a side of steamed or sautéed veggies in every restaurant, or order a salad "When Harry Met Sally" style, telling the waiter exactly what you want in it.  At ethnic restaurants be mindful of cream, cheese, breading, at a sushi place go for raw fish and that delicious seaweed salad!

WHAT IF I WANNA CHEAT????
Go ahead and cheat if you must, but at least the day after have a nice detox day with lots of raw vegetables and no meat!
I, for example, have to drink red wine. I choose dry red wine (like cabernet or chianti), have one or two glasses only once a week. I think I also had some cake for my husband's 40th birthday. I mean, what the heck, right?

I hope this was helpful!

Valentina
RealItalianKitchen

I'd like to give credit to http://www.thecandidadiet.com, although I don't agree with all that is said on that website, it does provide a good beginning structure. 


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